The law of the office gym, in daily life, many office workers have no time to exercise outside the office. In fact, the office can also exercise. If you want to relieve fatigue at work, take action. Let's share the rules of the office gym. Let's have a look.

Small rules of office gym 1 excuse me.

Lean your back and waist against the wall, or hold the railing with your hands, which can break down your body weight and make squat training easier. The time can be gradually extended from'1minute to 5 minutes.

tip of a toe

Place your feet on the ground and lift your heels off the ground. Bend your knees, sink your torso, and press your thighs against your calves. Squats are difficult, so don't be too reluctant when you practice for the first time. The time should be controlled within 30 seconds to 1 minute.

Heel squat

Contrary to squatting, the back two-thirds of the sole touches the ground for 30 seconds to 1 minute.

Bow and arrow squat

The left foot is on the ground and the right foot is in a squat state. When squatting, the body weight falls on the right foot, and the foot is changed every 30 seconds or so to change the stress on both feet.

Rule 2 of the office gym: a small exercise to relieve fatigue in the office gym

1, nod slowly.

Try to keep your chin close to your chest, feel your back muscles stretch as much as possible, and then slowly raise your head until the muscles in your throat are tight. This action is repeated five times.

2. Turn your head gently and forcefully to the right.

Keep your shoulders still. Look at a target behind you, hold it for 5 seconds and turn around. Turn left again and hold for 5 seconds. This action is repeated five times. (Note: Don't rotate too fast to avoid neck muscle injury or dizziness).

3. Abdominal exercise

Knees apart, shoulder width apart, then sit in a chair, straighten your back, contract the muscles of your abdomen, and bend your waist with your shoulders to make it arc-shaped. But pay attention to the breathing situation when the abdominal muscles contract, and do three groups five times.

4. Leg relaxation exercises

Rest your back comfortably on the office chair, slowly straighten your knees and lift your calves. You will feel the muscles on both sides of your thigh dissolving hard. If you insist on 15i times, you will feel very relaxed. This set of movements can be accomplished by alternating legs.

5. Foot ballet practice

Sit with your legs together, keep your feet off the ground, and try to raise your heels as high as possible, just like ballet, so that your feet can move up and down flexibly. There is no limit to the number of times you can do this routine, as long as you feel comfortable. This exercise helps to speed up blood circulation in the foot and relieve muscle tension in the calf.

6, arm soothing exercise

Press your hands over your shoulders, slowly move your elbows up and down, and let your arms rotate around your shoulders. Do this for 20 times in each group and do it for 3 groups in a row. This can prevent arm numbness caused by overwork.

7. stretch.

Stretching is a good health care action, which can promote the blood circulation of the body. After stretching, cross your fingers, put your palms up on your head, and then straighten and hook your toes alternately.

While stretching your limbs as far as possible, gradually exert your strength and turn around in turn for about 10~20 seconds. A little improvement, adding a little skill, stretching the body and expanding the chest, then the contraction and breathing of the whole body muscles will be further strengthened, and the brain will soon wake up.